Live Your Personal Best - Workout Motivation and Healthy Living For Current and Former Athletes

44. Sick of Your Bad Eating Habits? Let’s Talk About Breaking the Cycle

How often do you find yourself in the vicious cycle of binge eating, overexercising, emotional eating, repeat? Urgh, how tiring! Don’t you wish you could find an eating pattern that allows you to eat healthily and for comfort without feeling guilty? The truth is that you do not have a problem with food, you only have bad habits that are formed throughout your life. You heard that right, you can get over binge and emotional eating. 

 

In this episode of Girls Gone Healthy, I speak with Estelle Coombe-Heath, a leading expert in helping women who struggle with binge and emotional eating so that they can find food freedom and finally trust themselves around food. She shares how she overcame binge eating and overexercising to achieve food freedom and a healthy lifestyle.  

 

Listen in to learn the importance of understanding your binge triggers to help curb your bad eating habits.  

 

Key Takeaways: 

• The never-ending vicious cycle of working out and binge eating that does more harm to your body than good.  
• Stop living in food prison by releasing all forms of emotions around food especially guilt and shame.   
• Learn to listen to your body cues on what food it needs and release your stigma around cravings.  
• The importance of understanding your urges and learning to protest against the part of your brain that reaches for food to break binge eating patterns. 
• Teaching yourself how to have a neutral relationship with food. 

• Understanding your triggers when it comes to food through hunger, emotions, and habits.  
• How the restrictive mentality is stopping you from getting over binge eating.  

Episode Timeline: 

• [4:14] Estelle shares her journey with unhealthy eating habits that led to binge eating and the support she got to recover. 
• [13:12] How to achieve food freedom by balancing your thoughts and feelings around food.  

• [16:33] How Estelle focuses on balancing energy eating and other foods to help her clients. 
• [18:34] Understanding where your urge for eating comes from.  
• [23:38] Steps on how to change your relationship with food to tackle binge eating. 
• [30:55] How Estelle helps her clients learn to trust themselves around food.  

Quotes: 

• “Food didn’t make me eat it, it was mostly my emotions and habits that was triggering it.”- Estelle [27:21] 
• “Everything is about a middle ground, there is no such thing as perfection.”- Estelle [32:39] 

Connect with Estelle: 

https://www.instagram.com/wholesomelifestyleproject/  

www.wholesomelifestyleproject.com/ 

Come join our fitness community: https://bit.ly/2PZ2zTC         

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43. The One Thing You're Messing Up in Your Morning Routine

We all love the snooze button, don’t we? Those extra 10 minutes feels like heaven, if only they could last a little longer... But what’s a few minutes compared to the rest of your day? Because the truth is, that morning hour can either make or break the rest of your day. Sacrificing a few morning minutes will make you feel better the whole day than giving in to instant gratification. 

 

In this episode of Girls Gone Healthy, I talk about setting up a successful morning routine- and not the ten-step one you dread. Listen in to learn the benefits of having a productive morning routine.  

 

Key Takeaways: 

• The importance of following through with a morning routine to set up the rest of your day. 

• Stop sabotaging your day and instead learn to push yourself in the morning to feel better for longer than satisfying instant gratification.  
• Boost your productivity by convincing yourself to get up when you initially said you would and give yourself time.  
• How to create your own morning schedule that doesn’t necessarily mean waking up at six or having a ten-step morning routine.  

Episode Timeline: 

• [2:11] Two morning scenarios that can either set or destroy the rest of your day. 

• [8:57] Have a plan before going to bed so you don’t have the time to talk yourself out of it in the morning. 
• [13:43] How to find your own schedule even when you’re not a morning person.   

Quotes: 

• “How are you spending that first hour of your day, because that can be a lot of wasted time.” [8:23] 
• “Don’t give yourself so much time to think and talk yourself out.” [9:22] 

 

Come join our fitness community: https://bit.ly/2PZ2zTC    

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42. Uncomplicating Eating: How to Take Weight Off Your Eating Habits

I don’t know about you, but I have this mentality of ‘I’m not trying to lose weight but I’m not trying to gain any either’ even though I enjoy eating healthy and working out. We live in a society that promotes thinness and anything other than that is treated unkindly. But think for a moment, what would happen if you took your weight out of the equation in your health and fitness journey? 

 

In this episode of Girls Gone Healthy, I have with me Megan Hadley, a nutrition therapist, and owner of Simple Nutrition. She has helped hundreds of clients recover from diet culture and believes that all bodies are good bodies and that all food is good food. She explains how she uses the principles of getting healthy on her clients without focusing on the weight. 

 

Listen in to learn why most weight loss practices are not sustainable for longer periods. You will also learn about other issues related to food that you can manage other your weight.   

Key Takeaways: 

• The power of intuitive eating in helping you serve your body better and be less concerned about what you eat.  
• Understanding why most weight loss practices are not sustainable for the long-term.  
• How food freedom looks like- eating food while honoring your hunger plus moving your body in ways that feel good to you.   
• How the right timing of meals can help you to enjoy food better. 
• The strategy of approaching healthy eating without the goal of weight loss. 

• Why the fear of weight gain is just as harmful as the weight loss pursuit.  

Episode Timeline: 

• [2:01] Megan describes what she does as a non-diet dietician who uses Health at Every Size informed practice, plus her personal journey with intuitive eating.  
• [7:26] How Megan helps women see it’s the system of weight loss that’s not working, not them.  
• [16:50] Helping people manage their other issues around food without weight loss as the primary goal. 

• [21:13] Megan explains what the Health at Every Size movement means and how she helps her client address their weight gain/ loss issues.  

Quotes: 

• “We have a lot of these rules to follow as it relates to food and not in a positive way.”- Megan [11:51] 
• “As long as weight loss is the most primary goal for a person, you’re always looking at external cues in order to drive your decisions when it comes to food.”- Megan [17:22] 
• “There are other measures to health other than weight.”- Megan [23:49] 

 

Connect with Megan: simplenutritioncounseling.com  

https://www.instagram.com/nutritionissimple/  

 

 Come join the Girls Gone Healthy fitness community: https://bit.ly/2PZ2zTC     

41. Three Steps to Enjoy Your Workout for a Peloton Level Obsession

Would you consider your workout your hobby?

 

To be motivated by your workout you need to make it an activity or a hobby that you can improve and get better at. We are often led by our need to measure or achieve certain numbers with our fitness goals that we forget we need to enjoy them in order to succeed. You have to find an activity that makes you feel accomplished after completing and makes you look forward to the next session to achieve consistency and long-term goals. 

 

In this episode of Girls Gone Healthy, I talk about how you can make your fitness routine a hobby that you enjoy. Listen in to learn the secret to a healthy lifestyle which finding a workout activity that you can continuously show up for. 

 

Key Takeaways: 

• Take the focus off of the numbers- stop measuring your workout to enjoy it.  

• Find an activity in your workout to have fun with it.  
• Find a workout activity that makes you feel accomplished after finishing it.  
• The secret to a healthy lifestyle is finding a hobby in your life so that you can continue showing up for it.  
• Find motivation by showing up and improving your skills consistently. 

Episode Timeline: 

• [1:51] Why you need to take your focus off counting calories if you want to enjoy your workout routine. 
• [6:33] How to look for a skill that you enjoy doing and keep getting better at.  
• [9:36] Learn to make your fitness routine a hobby to enjoy and succeed in it.  

 

Quotes: 

• “To make working out enjoyable and your hobby, take the focus off the numbers” [6:26] 

• “There’s something for everyone and you just have to find that activity that will be the hobby for you.” [11:45] 

 

 

Come join our fitness community: https://bit.ly/2PZ2zTC   

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40. Movement is Medicine! Why Exercise is the Answer to Your Stress, Anxiety, and Injury

How often have you been told to rest when you’re not feeling the best? What if that is actually doing more harm than good? Movement, not rest, might be the medicine you need.  

 

In this episode of Girls Gone Healthy, I have Tatiana, a New York City-based trainer who teaches her signature program ‘Move Better’.  She’s a dancer, cheerleader, volleyball player, and has been a coach since the age of 17. She spreads the importance of moving better and using movement as medicine. 

 

Listen in to learn why moving your body when injured is medicine and works better than just lying down.  

 

Key Takeaways: 

• Focusing on all the muscles and balances that are happening to your body through collective exercising. 
• The difference between moving and moving better plus the importance of retraining the muscle for athletes.  
• The lessons you learn from having an injury like why the rehabbed part of your body ends up being the stronger side of your body.  
• How not to think about getting hurt when you go back to exercising after getting injured. 
• Moving your body is medicine- why lying down for too long after an injury is going to do your body more harm than good. 

• Finding a new routine after quarantine. 

 

Episode Timeline: 

• [1:16] Tatiana explains her journey to becoming a physical therapist.   
• [4:45] Understanding collective exercising and moving better.  
• [13:30] She explains why she believes movement is medicine.  

• [16:52] Why you should still move even with upper-body injuries without pushing too hard.  

 

Quotes: 

• “No one’s ever going to be perfect but being proactive about it is important.”-Tatiana [5:47] 
• “Rest for a day or two; but you cannot be lying down for 2 weeks, that’s going to do more harm to your body.”- Tatiana [15:20] 
• “Stop feeling bad for yourself; everyone is going through something, and the best way to take care of yourself is to move.”- Tatiana [17:21] 

 

Connect with Tatiana: 

www.trainingwitht.com 

https://www.instagram.com/training_with_t/  

 

Come join our fitness community: https://bit.ly/2PZ2zTC   

Don’t forget to subscribe so you never miss an episode and please leave a 5 star review if you enjoyed the show!   

39. Stuck in a Fitness Rut? How to Find Motivation by Changing Your Routine

What do you do when you’re in a fitness rut? When a workout routine you liked at first now seems hard to get yourself to do? How about lowering your expectations and instead show up every day in small ways to have the outcome you want? You have to be aware that some days are going to be harder than others on your fitness journey. But also, maybe it’s time to change up your routine. 

 

In this episode of Girls Gone Healthy, I talk about my own fitness rut over the past few weeks, the lessons I have learned from it, and how to get out! Listen in to learn the benefits of keeping your body in motion in whichever ways you can when trying to get out of a fitness rut. 

 

Key Takeaways: 

• Learn to show up and give yourself a good chance when you get into your fitness routine. 

• The importance of having a ‘why’ to give you that extra push on the hard days. 
• Find ways to keep your body in motion and get yourself out of a fitness rut.  
• Start small and stop setting very high expectations when trying to get out of a fitness rut to avoid feeling like the routine is wrong for you.  
• Commit yourself to show up both physically and mentally in your fitness journey to have the outcome you want.

 

Episode Timeline: 

• [0:24] What I’ve been going through the past few weeks in my fitness journey.  
• [7:02] Recognize the importance of giving yourself a good chance with your workout routine. 
• [8:26] Understand that just because you found a workout routine you like; doesn’t mean you’re going to like it every day.  
• [10:49] The importance of keeping your body in motion in the smallest ways.  

 

Quotes: 

• “No matter where you show up or what workout you’re doing, you should give yourself a good chance” [8:14] 
• “A body in motion stays in motion just like a body in rest stays in rest.” [10:56] 

 

Come join us on Facebook! https://bit.ly/2PZ2zTC  

Don’t forget to subscribe so you never miss an episode and please leave a 5 star review if you enjoyed the show!   

38. Taking What You Learned in Sports into Life

Mistakes are a part of your success journey. Did you know that you’re more likely to succeed when you make mistakes than when you don’t? You need to change your mindset and see failure as part of your success process by mastering your mental game either as an athlete or in any other profession you’re in. 

 

In this episode of Girls Gone Healthy, I have Bryn, a mental skills coach who’s been helping high school, college, and professional athletes to master their mental game over the last several years. She’s a former divisional athlete in the tracking field and high school basketball player who has first-hand experience in knowing what being on and off your mental game can cost you.   

 

Listen in to learn how you can use whatever mindset got you to where you are now to take you to the next level of your journey. 

 

Key Takeaways: 

• How athletes become leaders by taking what they learn in the game and apply it to the real world. 
• How to calm your emotions and master your mental game.  
• Defining your character by learning why a mistake happened and working towards changing it instead of seeing yourself as a failure. 
• The power of failing and learning from mistakes before succeeding. 
• Understanding that whatever got you to this point is going to help you get to the next level. 

• Turning what you love into a career and not necessarily doing what you don’t like to get what you want. 

 

Episode Timeline: 

• [3:16] Bryn narrates her history as an athlete and how she helps athletes take what they learn on the field and apply it in real life. 
• [8:02] Learning why failure and success are closely related. 
• [18:06] How Bryn helps athletes realize that being athletes fully equips them to succeed in their daily lives.  

• [23:52] Bryn describes how her life transitioned from a sprinter to who she is today.  

Quotes: 

• “We are not what we do, we are who we are.”- Bryn [12:13] 
• “When emotions go up, intelligence goes down.”- Bryn [17:06] 
• “Find something that you’re good at, and then paid to do that.”- Bryn [25:44] 

 

 Connect with Bryn: 

https://www.facebook.com/BrynDrescher/  

https://www.instagram.com/bryndrescher/  

http://bryndrescher.com/speaking/  

 

Come join us on Facebook! https://bit.ly/2PZ2zTC   

Don’t forget to subscribe so you never miss an episode and please leave a 5 star review if you enjoyed the show!    

37. How to Make Cheat Meals Part of Your Holidays

How are you preparing to fit in your health and fitness into the holidays? Are you scared that you’re going to overindulge in all the ‘good’ stuff and never find your way out of it? We find a way to make indulging during the holidays part of your plan and something that you can find balance with.  

 

In this episode of Girls Gone Healthy, I talk about how to navigate cheat meals especially now that we’re headed into the holidays. Listen in to learn the importance of balancing your life when it comes to your health and fitness routine. 

 

Key Takeaways: 

• Understanding that cheat meals are a part of your goal for physical and emotional health lifestyle. 

• Learning to have long-term balance in every aspect of your health and fitness journey.  
• Feeling confident enough to say that you’re caring for your health even when indulging because it’s not forever.  
• Think of cheat meals during the holidays as part of your overall goal, that you can just pick up your fitness where you left off. 

 

 Episode Timeline: 

• [2:08] The different ‘buckets’ in your health and fitness aspect of life and why cheat meals are part of it. 

• [7:05] How to treat the holidays as a special occasion because you otherwise care for your health. 
• [10:03] Going into the holidays already healthy gives you an easy way to get back into the rhythm.  

 

Quotes: 

• “If balance is something that you’re looking for long-term, you have to be able to recognize that when it’s happening.” [6:34] 
• “Have the start dates, have the end dates where you can just pick it back up where you left off- it’s not wasted time you shouldn’t feel guilty.” [14:20] 

 

 

Come join us on Facebook! https://bit.ly/2PZ2zTC  

Don’t forget to subscribe so you never miss an episode and please leave a 5 star review if you enjoyed the show!   

36. Eating Lean, Green and Still Unhealthy? How to be Mindful with Your Actions

Do you have preconceived notions about how you should look? When growing up we pick up so much information about the way we should look, without regards to if our actions to get us there are healthy or not. Can you eat a healthy diet and still be unhealthy? 

 

In this episode of Girls Gone Healthy, I speak with Sapha, who is an intuitive healer, a women’s health and wellness life coach, and a yoga teacher. She helps women change their relationship with self and the world around them so they can better step into their power, acknowledge their worth, and change their lives. She shares her intense story of bad eating habits from her childhood, discovering yoga and relapsing, and finally learning how to entirely loving herself without putting a reason to it.

 

Listen in to learn the benefits of having support when starting your health and wellness journey to hold you accountable. 

 

Key Takeaways: 

• How tapping into an awareness inside you and making a connection to self shines a deeper light into the shadow aspect of you. 
• Learning to love yourself entirely without putting a reason for it.  
• Teaching women their true essence by helping them relate to their bodies, foods, and the world around them. 
• Why eating lean and moving around doesn’t always mean healthy. 
• How yoga helps you dig deeper into your true self and helps you start to disapprove of false preconceived things about yourself. 

• Learning to nourish yourself in different ways and honor who you are and love yourself as your own true soulmate. 
• The benefits of having someone support you like a coach or therapist who isn’t emotionally invested in what’s going on in your life. 

 

Episode Timeline: 

• [2:04] Sapha narrates her journey from a childhood of bad relationship with food to when she rediscovered her inner self through yoga.   
• [12:35] How to recreate the preconceived stories about yourself into a love story where you love you entirely. 

• [21:42] How Sapha helps her clients to deeply know themselves and put the responsibility of loving who they are on them. 
• [28:06] How to start your wellness journey by finding support in a coach or therapist for accountability.  

 

Quotes: 

• “I don’t believe we treat ourselves the same way that we do the people that we love in our lives.”- Sapha [7:29] 
• “We forget that we are the true loves of our lives.”- Sapha [21:15] 

• “When you’re no longer at the effect of everything around you, that means that you’re the constant active creator of what’s going on in your life.”- Sapha [27:34] 

 

 

Contact Sapha: info@nourishingpaths.com  

https://www.instagram.com/nourishing_paths/  

 

Come join us on Facebook! https://bit.ly/2PZ2zTC  

Don’t forget to subscribe so you never miss an episode and please leave a 5 star review if you enjoyed the show!   

35. Girl, It’s Time to Act with Confidence Now, Don’t Wait for the Transformation (Part 2 of 2)

Want to know how to build your confidence? It's by facing your fears and doing it anyways! There won’t be a day in your progress where you all of a sudden feel confident, it comes from action! 

 

This episode is part 2 of the previous one where I had Jess come over to speak about her fitness business and the power of wearing a sports bra in boosting your confidence. Jess is a college student, fitness instructor, and a retired dancer. She focuses on helping her clients achieve their fitness goals confidently in how they feel, not how they look.  

 

Listen in to learn the steps you can take daily to boost your confidence levels when you’re feeling low. 

 

Key Takeaways: 

• Learning how to show up to fitness challenges and hold yourself accountable.   
• The benefits of challenges in motivating you to get back on track and stay on track.  
• Finding a fitness regime that fits with your lifestyle and setting realistic goals that will set you up for success. 
• The small things that improve your confidence and make you feel good about yourself. 
• How to face your fears consistently to develop confidence skills.  

Episode Timeline: 

• [1:49] Jess talks about the summer six weeks fitness challenge she conducted while in quarantine that was not about transformation pictures. 
• [11:10] How Jess found comfort working out in a sports bra and is now encouraging more women to do so too. 
• [17:04] Steps on how to handle your fears when you don’t feel confident enough. 

Quotes: 

• “It’s normal to not work out every single day and to not clean all the time.” [6:55] 
• “I think the challenges are a really great way to motivate people to get on track and stay on track.” [7:05] 
• “I don’t teach fitness, I teach confidence.” [19:24] 
• “The only way to get there is because you’ve shown up every single week or twice a week and practiced that skill.” [22:53] 

 

Connect with Jess to take a class!! https://www.instagram.com/jesstakimotofitness/  

Come join Girls Gone Healthy Facebook Community:  https://www.facebook.com/groups/girlsgonehealthy